Carb Conscious with Roasted Salmon & Seared Chicken

Carb Conscious

with Roasted Salmon & Seared Chicken

95 MIN
8 Servings
Wellness at Blue Apron
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
600 Calories or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Keto Friendly
These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).
45g Of Protein
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From the Test Kitchen

Discover meal prep designed for a healthy lifestyle. These recipes replace refined carbohydrates with high-fiber foods like veggies and whole grains, all with 42g or less of net carbs per serving.

This week's meals are:
• Southern-Style Salmon with Quinoa & Tartar Sauce
• Za’atar Salmon & Spaghetti Squash with Lemon-Harissa Labneh
• Chicken & Spicy Soy-Tahini Sauce with Arugula & Spaghetti Squash
• Honey Mustard Chicken with Quinoa & Crispy Onions

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  • Nutrition
    PER SERVING
  • Calories
    710 Cals (est.)
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Nutrition Label
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ingredients
Carb Conscious with Roasted Salmon & Seared Chicken
Title
  • 1 oz Sliced Pickled Jalapeño Pepper
  • 2 Tbsps Sliced Roasted Almonds
  • 1 bunch Mint
  • 1 oz Sweet Piquante Peppers
  • ⅓ cup Crispy Onions
  • 1 tsp Black & White Sesame Seeds
  • 1 bunch Parsley
  • 3 Tbsps Roasted Peanuts
  • 4 Scallions
  • 1 Shallot
  • 1 Apple
  • 1 bunch Collard Greens Or Kale
  • 1 cup Red Quinoa
  • 1 Tbsp Southern Spice Blend (Onion Powder, Garlic Powder, Ground Yellow Mustard, Smoked Paprika & Cayenne Pepper)
  • 18 oz Chopped Chicken Breast
  • 1 Tbsp Za'atar Seasoning (Ground Sumac, Sesame Seeds, Salt, Ground Thyme, Whole Dried Oregano & Crushed Aleppo Pepper)
  • 2 Spaghetti Squash
  • ¾ lb Carrots
  • 1 Tbsp Apple Cider Vinegar
  • 4 Skin-On Salmon Fillets
  • 4 cloves Garlic
  • 1 Tbsp Smoky Spice Blend (Smoked Paprika, Sweet Paprika, Ground Yellow Mustard, Garlic Powder & Onion Powder)
  • 4 oz Arugula
  • 1 Tbsp Red Harissa Paste
  • 2 tsps Honey
  • 1 Tbsp Sambal Oelek
  • 2 Tbsps Tahini
  • 3 Tbsps Soy Glaze
  • ¼ cup Labneh Cheese
  • 1 tsp Preserved Lemon Purée
  • 2 Tbsps Sweet Pickle Relish
  • 2 Tbsps Mayonnaise
  • 1 Tbsp Creamy Mustard Sauce
Prepare & roast the squash
1 Prepare & roast the squash

Preheat the oven to 450°F. Wash and dry the fresh produce for bulk cooking. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Using a sharp, sturdy knife, carefully halve the squash lengthwise. Using a spoon, scoop out and discard the pulp and seeds. Drizzle the cut sides with olive oil; season with salt and pepper. Line a sheet pan with parchment paper (or foil). Transfer the prepared squash to the sheet pan, cut side down. Roast 25 to 30 minutes, or until the skin is lightly browned and the flesh easily pulls away from the skin. Transfer the roasted squash to a large bowl to cool slightly.

Roast the fish
2 Roast the fish

Meanwhile, line a separate sheet pan with foil. Pat the fish dry with paper towels; place on the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned fish fillets with enough of the Southern spice blend to coat. Evenly coat the remaining seasoned fish fillets with enough of the za’atar to coat. Arrange skin side down. Roast 15 to 17 minutes, or until cooked through.* Remove from the oven.

*An instant-read thermometer should register 145°F.

Cook the quinoa
3 Cook the quinoa

Add the quinoa to the pot of boiling water. Cook, uncovered, 18 to 20 minutes minutes. Reserving the pot, drain throughly and transfer to a large bowl.

Prepare the remaining ingredients
4 Prepare the remaining ingredients

Meanwhile, peel the carrots and thinly slice into rounds. Thinly slice the scallions. Peel and roughly chop 4 cloves of garlic. Separate the collard green leaves from the stems. Discard the stems and roughly chop the leaves. Grate the apple on the large side of a box grater, discarding the core. Peel and thinly slice the shallot.

Cook the chicken
5 Cook the chicken

Pat the chicken dry with paper towels; place in a large bowl. Season with salt, pepper, and enough of the smoky spice blend to coat. Toss to thoroughly coat. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring occasionally, 3 to 4 minutes, or until browned and cooked through. Transfer to a plate. Rinse and wipe out the pan.

Separate the squash into strands
6 Separate the squash into strands

When cool enough to handle, using a fork, scrape the flesh of the roasted squash into the bowl. Discard the skins. Season with salt and pepper; stir to combine and separate any clumps.

Cook the carrots & finish the squash
7 Cook the carrots & finish the squash

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced carrots; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the squash strands, sliced scallions, and half the chopped garlic. Cook, stirring occasionally, 2 to 3 minutes, or until the vegetables are softened and thoroughly combined. Turn off the heat. Taste, then season with salt and pepper if desired.

Cook the collard greens & finish the quinoa
8 Cook the collard greens & finish the quinoa

Meanwhile, in the same pot used to cook the quinoa, heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped collard greens, grated apple, sliced shallot, and remaining chopped garlic. Season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the vinegar and 1/4 cup of water. Cook, stirring occasionally, 2 to 3 minutes, or until the liquid has cooked off. Transfer to the bowl of cooked quinoa; stir to combine. Taste, then season with salt and pepper if desired

Make the Tartar Sauce
9 Make the Tartar Sauce

Combine the mayonnaise, relish, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Lemon-Harissa Labneh
10 Make the Lemon-Harissa Labneh

Combine the harissa paste, lemon purée, and labneh. Taste, then season with salt and pepper if desired.

Make the Spicy Soy-Tahini Sauce
11 Make the Spicy Soy-Tahini Sauce

Combine the soy glaze, tahini, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be.

Make the Honey Mustard
12 Make the Honey Mustard

Knead the packet of honey before opening. Whisk together half the honey (you will have extra), the creamy mustard sauce, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Assemble & Store the Southern-Style Salmon
13 Assemble & Store the Southern-Style Salmon

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1 Southern-spiced fish fillet

Transfer the tartar sauce to 2 small containers.

Assemble & Store the Za'atar Salmon & Spaghetti Squash
14 Assemble & Store the Za'atar Salmon & Spaghetti Squash

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 arugula 

• 1/4 finished squash

• 1 za’atar-spiced fish fillet

Transfer the lemon-harissa labneh to 2 small containers.

Assemble & Store the Chicken & Spicy Soy-Tahini Sauce
15 Assemble & Store the Chicken & Spicy Soy-Tahini Sauce

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 arugula 

• 1/4 finished squash

• 1/4 cooked chicken

Transfer the spicy soy-tahini sauce to 2 small containers.

Assemble & Store the Honey Mustard Chicken
16 Assemble & Store the Honey Mustard Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/4 cooked chicken

Transfer the honey mustard to 2 small containers.

Finish & Serve the Southern-Style Salmon
17 Finish & Serve the Southern-Style Salmon

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Roughly chop the piquante peppers. Heat the finished fish and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tartar sauce, chopped peppers, and chopped parsley.

Finish & Serve the Za'atar Salmon & Spaghetti Squash
18 Finish & Serve the Za'atar Salmon & Spaghetti Squash

Makes 2 servings:

Wash and dry the mint. Pick the leaves off the stems; roughly chop the leaves. Heat the finished fish and squash in the microwave 1 to 2 minutes, or until heated through. Serve over the arugula. Garnish each serving with the lemon-harissa labneh, almonds, and chopped mint leaves.

Finish & Serve the Chicken & Spicy Soy-Tahini Sauce
19 Finish & Serve the Chicken & Spicy Soy-Tahini Sauce

Makes 2 servings:

Roughly chop the peanuts. Heat the finished chicken and squash in the microwave 1 to 2 minutes, or until heated through. Serve over the arugula. Garnish each serving with the spicy soy-tahini sauce, chopped peanuts, and sesame seeds.  

Finish & Serve the Honey Mustard Chicken
20 Finish & Serve the Honey Mustard Chicken

Makes 2 servings:

Roughly chop the jalapeño pepper. Thoroughly wash your hands immediately after handling. Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the honey mustard, chopped jalapeño pepper, and crispy onions.

Tips from Home Chefs

Prepare & roast the squash
1 Prepare & roast the squash

Preheat the oven to 450°F. Wash and dry the fresh produce for bulk cooking. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Using a sharp, sturdy knife, carefully halve the squash lengthwise. Using a spoon, scoop out and discard the pulp and seeds. Drizzle the cut sides with olive oil; season with salt and pepper. Line a sheet pan with parchment paper (or foil). Transfer the prepared squash to the sheet pan, cut side down. Roast 25 to 30 minutes, or until the skin is lightly browned and the flesh easily pulls away from the skin. Transfer the roasted squash to a large bowl to cool slightly.

2 Roast the fish

Meanwhile, line a separate sheet pan with foil. Pat the fish dry with paper towels; place on the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned fish fillets with enough of the Southern spice blend to coat. Evenly coat the remaining seasoned fish fillets with enough of the za’atar to coat. Arrange skin side down. Roast 15 to 17 minutes, or until cooked through.* Remove from the oven.

*An instant-read thermometer should register 145°F.

Roast the fish
Cook the quinoa
3 Cook the quinoa

Add the quinoa to the pot of boiling water. Cook, uncovered, 18 to 20 minutes minutes. Reserving the pot, drain throughly and transfer to a large bowl.

4 Prepare the remaining ingredients

Meanwhile, peel the carrots and thinly slice into rounds. Thinly slice the scallions. Peel and roughly chop 4 cloves of garlic. Separate the collard green leaves from the stems. Discard the stems and roughly chop the leaves. Grate the apple on the large side of a box grater, discarding the core. Peel and thinly slice the shallot.

Prepare the remaining ingredients
Cook the chicken
5 Cook the chicken

Pat the chicken dry with paper towels; place in a large bowl. Season with salt, pepper, and enough of the smoky spice blend to coat. Toss to thoroughly coat. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring occasionally, 3 to 4 minutes, or until browned and cooked through. Transfer to a plate. Rinse and wipe out the pan.

6 Separate the squash into strands

When cool enough to handle, using a fork, scrape the flesh of the roasted squash into the bowl. Discard the skins. Season with salt and pepper; stir to combine and separate any clumps.

Separate the squash into strands
Cook the carrots & finish the squash
7 Cook the carrots & finish the squash

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced carrots; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the squash strands, sliced scallions, and half the chopped garlic. Cook, stirring occasionally, 2 to 3 minutes, or until the vegetables are softened and thoroughly combined. Turn off the heat. Taste, then season with salt and pepper if desired.

8 Cook the collard greens & finish the quinoa

Meanwhile, in the same pot used to cook the quinoa, heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped collard greens, grated apple, sliced shallot, and remaining chopped garlic. Season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the vinegar and 1/4 cup of water. Cook, stirring occasionally, 2 to 3 minutes, or until the liquid has cooked off. Transfer to the bowl of cooked quinoa; stir to combine. Taste, then season with salt and pepper if desired

Cook the collard greens & finish the quinoa
Make the Tartar Sauce
9 Make the Tartar Sauce

Combine the mayonnaise, relish, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

10 Make the Lemon-Harissa Labneh

Combine the harissa paste, lemon purée, and labneh. Taste, then season with salt and pepper if desired.

Make the Lemon-Harissa Labneh
Make the Spicy Soy-Tahini Sauce
11 Make the Spicy Soy-Tahini Sauce

Combine the soy glaze, tahini, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be.

12 Make the Honey Mustard

Knead the packet of honey before opening. Whisk together half the honey (you will have extra), the creamy mustard sauce, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Honey Mustard
Assemble & Store the Southern-Style Salmon
13 Assemble & Store the Southern-Style Salmon

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1 Southern-spiced fish fillet

Transfer the tartar sauce to 2 small containers.

14 Assemble & Store the Za'atar Salmon & Spaghetti Squash

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 arugula 

• 1/4 finished squash

• 1 za’atar-spiced fish fillet

Transfer the lemon-harissa labneh to 2 small containers.

Assemble & Store the Za'atar Salmon & Spaghetti Squash
Assemble & Store the Chicken & Spicy Soy-Tahini Sauce
15 Assemble & Store the Chicken & Spicy Soy-Tahini Sauce

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 arugula 

• 1/4 finished squash

• 1/4 cooked chicken

Transfer the spicy soy-tahini sauce to 2 small containers.

16 Assemble & Store the Honey Mustard Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/4 cooked chicken

Transfer the honey mustard to 2 small containers.

Assemble & Store the Honey Mustard Chicken
Finish & Serve the Southern-Style Salmon
17 Finish & Serve the Southern-Style Salmon

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Roughly chop the piquante peppers. Heat the finished fish and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tartar sauce, chopped peppers, and chopped parsley.

18 Finish & Serve the Za'atar Salmon & Spaghetti Squash

Makes 2 servings:

Wash and dry the mint. Pick the leaves off the stems; roughly chop the leaves. Heat the finished fish and squash in the microwave 1 to 2 minutes, or until heated through. Serve over the arugula. Garnish each serving with the lemon-harissa labneh, almonds, and chopped mint leaves.

Finish & Serve the Za'atar Salmon & Spaghetti Squash
Finish & Serve the Chicken & Spicy Soy-Tahini Sauce
19 Finish & Serve the Chicken & Spicy Soy-Tahini Sauce

Makes 2 servings:

Roughly chop the peanuts. Heat the finished chicken and squash in the microwave 1 to 2 minutes, or until heated through. Serve over the arugula. Garnish each serving with the spicy soy-tahini sauce, chopped peanuts, and sesame seeds.  

20 Finish & Serve the Honey Mustard Chicken

Makes 2 servings:

Roughly chop the jalapeño pepper. Thoroughly wash your hands immediately after handling. Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the honey mustard, chopped jalapeño pepper, and crispy onions.

Finish & Serve the Honey Mustard Chicken
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